TABATA Protocol Chart
Professor Izumi Tabata, initially involving Olympic speedskaters. The study used 20 seconds of ultra-intense exercise (at an intensity of about 170% of
VO2max)
followed by 10 seconds of rest, repeated continuously for 4 minutes (8
cycles). The exercise was performed on a mechanically braked
cycle ergometer. Tabata called this
the IE1 protocol.
In the original study, athletes using this method trained 4 times per
week, plus another day of steady-state training, and obtained gains
similar to a group of athletes who did steady state training (70% VO
2max) 5 times per week. The steady state group had a higher VO
2max
at the end (from 52 to 57 mL/(kg•min)), but the Tabata group had
started lower and gained more overall (from 48 to 55 mL/(kg•min)). Also,
only the Tabata group had gained
anaerobic capacity
benefits. It is important to note that in the original study from 1996,
participants were disqualified if they could not keep a steady cycling
pace of 85RPM for the full 20 seconds of work
WORKOUT:
Tabata Protocol: 20 seconds of continuous reps (as many reps as possible) AMRAP, with 10 seconds of rest, for a total of 8 sets.
EXERCISES:
1. Sumo Deadlift Highpull (full body movement)
*
use a weight, dumbbell, or bar that you can lift multiple times. Start
with a wide stance, in a full squat with weight close to body, arms
between legs, back straight, stand up moving butt & arms at same
time, as you come to mid-thigh, high pull weight up to chin while hips
come forward, legs just about locked and squeezing butt. Return to
ground and repeat.
2. Butterfly Sittups (core)
*
start with bottom of feet together, knees out and legs in a butterfly
stretch position. Arms and hands extended on ground up above your head
on ground. With a upward motion, throw hands up and towards feet
activating core. Touch your toes or heels and return to start position.
Repeat.
3. Burpees (full body)
*Start
with;
1. Standing (shoulder blades retracted, tight core, feet
shoulder-width apart),
2. Squat (knees driven out over toes, hip crease
below knees, tight core, arched/neutral lower back),
3. Top of push-up
(straight line from shoulders to heels, tight core, eyes forward),
4.
Bottom of push-up,
5. Top of push-up,
6. Squat,
7. Jump and reach
(max vertical jump with arms overhead, tight core, land softly).
For
those starting this movement for the first time, you can modify it by
eliminating
4 & 5. Just squat, hands on ground, feet kicked back
(plank position-top pushup position), kick feet forward to hands, squat
up with hop.
Repeat.
